Throwing a punch is a complex series of movements that begins in your feet and ends with your knuckles striking a target. Boxing uses every muscle in your body but some are more active than others. The most active muscles are the ones that will become stronger as a result of regular boxing workouts. Training with a sparring partner or hitting a punching bag will result in similar strength improvements in the major punching muscles.
Pectoralis Major
The largest muscles used in boxing are the pectoralis major or pecs for short. Located in your chest and spanning from your sternum, clavicles and lower ribs to your humerus or upper arm, the pecs are powerful muscles responsible for much of the force of your punches. The pecs are most active in punches where the elbow is elevated, such as during the hook, but are also strongly involved in all of the other punches. Boxing will make your pecs stronger.
Anterior Deltoid
You have three major shoulder muscles: the posterior deltoid, medial deltoid and anterior deltoid. In boxing, the most active shoulder muscle is the anterior deltoid, which is located on the front of your shoulder. The anterior deltoid works with your pecs in a synergistic fashion to maximize the force of your punches. Keeping your hands up in a guarded position requires and develops strong deltoids. These are the muscles that tend to feel most fatigued during a long bout of sparing or bag work.
Triceps Brachii
Located on the rear of your upper arm, the triceps brachii is responsible for snapping your elbow straight as you deliver a punch. Usually referred to as the triceps, this muscle is essential for continuing the momentum generated by your anterior deltoids and pecs and driving your fist towards your intended target. All types of punches will help strengthen these muscles, however, they are most active when you are striking a heavy target as opposed to shadow boxing.
Core Muscles
Successfully throwing punches and protecting yourself from the punches of your opponent requires a strong core. "Core" is the collective term used to describe your abdominal, waist and lower back muscles. A well-thrown punch involves a significant degree of spinal rotation and flexion; it is this action that provides a significant challenge for your core. Taking punches to the midsection will also strengthen your core muscles.
References
- "Atlas of Skeletal Muscles by Robert J. Stone and Judith A. Stone"; 2008
- "An Illustrated Atlas of the Skeletal Muscles"; Bradley S. Bowden and Joan M. Bowden; 2002
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
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